How to cope with ADHD

Individuals with ADHD (Attention Deficit Hyperactivity Disorder) often find it challenging to focus on a task. The overwhelming number of distractions can lead to significant difficulty in maintaining concentration, reducing their ability to focus effectively. You may have recently realized that some of the challenges you've faced are related to a diagnosis of ADHD. The first step is to receive a proper diagnosis. After that, you can begin developing strategies to cope with the potential difficulties you may encounter. Be brave and seize the opportunity for success once you’ve been diagnosed with this disorder.

Identify whether you exhibit attention deficit symptoms of ADHD. To meet the criteria for diagnosis, you must show at least five symptoms (for adults) or six symptoms (for children under 16) across more than one setting for a minimum of six months. The symptoms should not align with the person's developmental level and must impact work, social interactions, and education. ADHD's attention deficit symptoms include:

• Making careless mistakes, not noticing details
• Struggling to concentrate (during work or play)
• Appearing disengaged while others are speaking
• Not completing tasks thoroughly (homework, chores, work); easily distracted
• Lack of organization
• Avoiding tasks that require focus (like homework)
• Inability to remember where items are stored or frequently misplacing keys, glasses, documents, tools, etc.
• Easy to distract
• Forgetfulness
• Difficulty identifying personal preferences or favorite things

Determine if you exhibit hyperactivity/impulsivity symptoms of ADHD. Some symptoms must be at a level that is considered 'disruptive' to be counted for diagnosis. Record if you experience at least five symptoms (for adults) or six symptoms (for children under 16) in multiple environments over a minimum of six months.

• Restlessness, fidgeting with hands or feet
• Feeling uneasy
• Difficulty playing or engaging in quiet activities
• Moving or acting as if ‘motorized’
• Talking excessively
• Interrupting others before they finish speaking
• Having trouble waiting your turn
• Frequent interruptions in conversations or games

Assess if you have combined-type ADHD. Some individuals with ADHD show symptoms from both the hyperactivity and inattention groups. If you exhibit five symptoms (for adults) or six symptoms (for children under 16) from both categories, you may have combined-type ADHD.

Consult a mental health specialist for diagnosis. When determining the extent of your ADHD, seek guidance from a specialist for an official diagnosis.

• The doctor may also assess whether there is an alternative explanation for your symptoms or if they could be attributed to another mental health disorder.

Ask the psychiatrist about other disorders. Alongside ADHD, one in five individuals with this condition is also diagnosed with another serious disorder (the most common being depression and bipolar disorder). One-third of children with ADHD also suffer from behavioral disorders (such as conduct disorder and oppositional defiant disorder). ADHD is also often accompanied by learning difficulties and anxiety.

Self-isolation method. Recognize when you feel overwhelmed or overstimulated. Step away from these situations when you need a break. Find a quiet space to unwind and recharge.

Prepare for mood shifts. Your mood may fluctuate quickly when you have ADHD. Understanding what to do and how to manage these mood changes will help you cope more easily. Engage in an activity that diverts your attention from negative emotions, such as reading or chatting with friends.

Avoid committing to more than you can handle. People with ADHD often overcommit themselves. These excessive commitments can lead to overwhelm. Learn to say no. For example, if you're invited to a child's outing, politely decline or suggest attending for one hour instead of three.

Try role-playing to prepare for new situations. People with ADHD often experience anxiety in unfamiliar settings. To reduce this anxiety and get comfortable with upcoming events, role-playing can help you practice appropriate reactions.

• This strategy is especially helpful for preparing to meet new people, handle conflicts with friends, or attend job interviews.

Know when you're at your most productive. You may find that you handle tasks better depending on the time of day. For example, some people with ADHD may perform better in the afternoon, while others manage stress more effectively in the morning.

Tạo ra một mạng lưới hỗ trợ. Người mắc chứng ADHD cần phải hiểu cách để nhận ra và giảm thiểu sự căng thẳng và bối rối trước khi bị mất kiểm soát và trở nên lo âu, trầm cảm hoặc thậm chí là nghiện ngập các chất kích thích. Hãy lên danh sách những người mà bạn có thể gọi để nhờ giúp đỡ khi cần vượt qua tình huống khó khăn.

Sử dụng thời gian biểu hàng ngày. Thói quen sống có tổ chức và quy củ sẽ giúp bạn thực hiện tốt các hoạt động và công việc trong ngày. Hãy mua một cuốn sổ đủ rộng để có thể ghi chú hàng ngày.

• Trước khi đi ngủ, hãy xem lịch làm việc cho ngày hôm sau. Nhờ đó, bạn sẽ biết trước điều gì sắp đến và cần phải làm gì để hoàn thành công việc.

Chia nhỏ những công việc lớn. Nghĩ về một bức tranh toàn cảnh có thể khiến bạn cảm thấy quá sức. Hãy chia một công việc lớn thành những phần nhỏ dễ quản lí để có thể hoàn thành dễ dàng.

• Tạo danh sách những điều cần làm đối với mỗi công việc. Sau đó, viết các bước để hoàn thành toàn bộ công việc đó. Gạch đi những bước mà bạn đã làm xong.

Dọn dẹp. Những thứ lộn xộn có thể làm tăng cảm giác bị quá tải và phân tâm. Hãy dọn bớt những đồ đạc trên mặt bàn và kệ sách.

• Xoá hết thư rác ngay lập tức và ngừng đăng ký theo dõi các loại quảng cáo mua sắm hay ưu đãi thẻ tín dụng.
• Đăng ký nhận sao kê tài khoản trực tuyến thay vì nhận bản in trên giấy.

Designate fixed spots for important items. You may feel overwhelmed if you constantly have to search for your keys or wallet. Choose a fixed spot for your keys, such as hanging them next to the door.

Consult a mental health professional. Adults with ADHD often benefit significantly from psychological therapy. This approach helps individuals accept themselves while working to improve their condition.

• Cognitive-behavioral therapy, which directly targets ADHD, is highly effective for many patients. This therapy focuses on core issues caused by ADHD, such as time management and organizational skills.
• You may also consider inviting family members to attend therapy sessions. Therapy can help family members resolve their confusion in a healthy way and address issues under the guidance of the therapist.

Join a support group. Many organizations offer support to individuals and facilitate connections between members, allowing them to meet online or in person to share concerns and solutions. Find a support group in your area through online resources.

Find online support resources. There are many online resources that provide information and support for individuals with ADHD and their families. Some examples include:

• Attention Deficit Disorder Association (ADDA) offers information via their website, online events, and newsletters. They also provide electronic support, one-on-one support, and workshops for adults with ADHD.
• Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) was founded in 1987 and now has over 12,000 members. They provide information, training, and advocacy for those with ADHD and those who care for them.
• ADDitude Magazine is a free online resource offering information, strategies, and support for adults and children with ADHD, as well as their parents.
• ADHD & You offers a variety of resources for adults with ADHD, parents of children with ADHD, teachers, and healthcare providers. The site also includes online video clips for teachers and guides school staff on how to interact appropriately with students with ADHD.

Talk to your family and friends. You may find it helpful to discuss ADHD with close family members and friends. These are the people you can turn to when feeling stressed, anxious, or negatively affected.

Consult with a specialist about medication options. There are two main categories of medications used to treat ADHD: stimulant medications (such as methylphenidate and amphetamines) and non-stimulant medications (such as guanfacine and atomoxetine). Hyperactivity is effectively treated with stimulant medications because the brain circuits responsible for impulse control and focus are stimulated. Stimulants like Ritalin, Concerta, and Adderall help regulate neurotransmitters (norepinephrine and dopamine).

Manage side effects of stimulant medications. Stimulants often have common side effects such as reduced appetite and difficulty sleeping. Sleep problems can be improved by reducing the medication dosage.

• Your doctor may prescribe additional medication to help with sleep, such as clonidine or melatonin.

Ask about non-stimulant medications. Non-stimulant medications may be more effective for certain ADHD patients. Non-stimulant antidepressants are commonly used to treat ADHD, helping regulate neurotransmitters (norepinephrine and dopamine).

• Some side effects can be concerning. For instance, adolescents using atomoxetine need close monitoring to prevent an increased risk of suicidal thoughts.
• Side effects of guanfacine may include: drowsiness, headaches, and fatigue.

Collaborate with your doctor to find the right medication and dosage. Determining the right medication and dosage can be challenging as each person reacts differently to different medications. Work together with your doctor to find the medication and dosage that suits you best.

• For example, many medications come in extended-release forms, so you don’t have to take them during school or work hours. Some people prefer to take medication only when necessary rather than regularly. In such cases, a fast-acting medication may be preferable. For older children and adults who can manage their ADHD symptoms, medication may not be required or may only be used for specific situations such as exams or tests.

Use a medication organizer. Some individuals with ADHD may struggle with remembering to take their medication, or they may need to take two doses per day. By using a pill organizer that divides the medication into weekly doses, you can ensure you only take one dose each day.

Schedule regular doctor visits to review your prescription. The effectiveness of medication can vary depending on several factors, including growth stages, hormone changes, dietary changes, weight fluctuations, and increasing drug tolerance.

Consume foods rich in complex carbs to boost serotonin levels. People with ADHD often have low serotonin and dopamine levels. Many individuals have experimented with their diet to help mitigate the reduction of these neurotransmitters. Experts recommend a diet rich in complex carbs to increase serotonin levels, which can improve mood, sleep, and appetite.

• Skip simple carbs (like sugar, honey, jelly, candy, soda, etc.) that can cause a temporary spike in serotonin. Instead, opt for complex carbs such as whole grains, leafy vegetables, starchy root vegetables, and legumes. These provide a 'slow release' of energy.

Enhance focus by consuming more protein. A high-protein diet throughout the day can help maintain elevated dopamine levels, which can, in turn, improve your ability to focus.

• Protein sources include meat, fish, and various nuts, as well as some foods that are rich in complex carbs, such as beans.

Incorporate omega-3 rich fats into your diet. ADHD specialists recommend boosting brain function by avoiding unhealthy fats like trans-fats found in fried foods, burgers, and pizza. Instead, opt for omega-3 rich fats found in salmon, walnuts, avocados, and more. These foods may help reduce hyperactivity and enhance organizational skills.

Increase zinc intake. Seafood, poultry, grains, and other zinc-rich foods or supplements have been linked to a reduction in hyperactivity in some studies.

Spice up your meals. Don’t forget that certain spices offer more than just flavor enhancement. For example, saffron may help combat depression, while cinnamon can improve focus.

Consider eliminating certain foods. Some studies suggest that removing wheat, dairy products, and processed foods, as well as sugar, additives, and food colorings (especially red dye), can positively affect the behavior of children with ADHD. While not everyone may be ready to make such changes, trying it out could lead to noticeable improvements and differences.

Trao đổi với bác sĩ về việc thay đổi chế độ ăn uống. Hãy nói về tất cả những thay đổi quan trọng trong chế độ ăn uống với bác sĩ, Điều đó bao gồm cả thay đổi trong việc dùng vitamin và thực phẩm chức năng. Hỏi bác sĩ về những tương tác xấu với loại thuốc điều trị ADHD mà bạn đang dùng.

• Bác sĩ cũng có thể đưa ra liều dùng khuyến nghị đối với các loại thực phẩm chức năng cũng như cảnh báo về tác dụng phụ. Ví dụ, melatonin có thể cải thiện giấc ngủ cho những người mắc ADHD nhưng lại gây ra tình trạng mơ tỉnh rất khó chịu.

Nhận ra cách bạn phản ứng với môi trường. Một nơi ồn ào với tiếng nhạc lớn và buộc phải giao tiếp liên tục, không khí nồng nặc mùi nước xịt phòng, mùi hoa, thức ăn và hước hoa, những hiệu ứng ánh sáng đến từ màn hình TV và máy tính đều có thể trở nên quá tải đối với người mắc ADHD. Một môi tường như vậy sẽ khiến người bệnh không thể giao tiếp đơn giản được chứ đừng nói tới việc phải nhạy bén trong kinh doanh hay giao tiếp khéo léo. Khi một lời mời xuất hiện vào khoảnh khắc đó, người bệnh có thể chọn cách khước từ, và việc đó có thể khiến họ để tuột mất cơ hội làm giàu hoặc bị cô lập. Bị xã hội cô lập có thể dễ dàng dẫn tới bệnh trầm cảm.

• Bạn có thể tâm sự với một người bạn đáng tin cậy, người có thể đóng vai trò như một “chiếc neo” trong những tình huống đó. Họ sẽ là điểm thu hút sự tập trung của bạn. Họ cũng có thể khuyên bạn bước ra ngoài một chút để tĩnh tâm khi tình huống đạt tới mức độ khó chịu nhất định.

Tìm cách để kiểm soát sự bồn chồn. Khi mắc ADHD, việc phải ngồi yên hoặc ngừng bồn chồn là rất khó. Ví dụ: bạn có thể kiểm soát điều đó bằng cách bóp một quả bóng xả căng thẳng (stress ball).

• Nếu bạn thấy mình hay cựa quậy khi ngồi ở bàn làm việc, có thể bạn nên dùng bóng thể dục để ngồi lên.

Cẩn trọng khi dùng rượu bia và chất kích thích. Người mắc ADHD có xu hướng dễ lạm dụng các chất kích thích và khó cai nghiện hơn. Ước tính “một nửa số bệnh nhân mắc ADHD đã tìm cách tự chữa cho mình bằng rượu và các chất kích thích”.

Exercise more. Physical activity can enhance the brain function of individuals with ADHD by helping them focus on the exercise itself and release excess energy. Try high-energy activities such as swimming or cycling.

Consider finding a college that suits you. Higher education isn't for everyone, and for some students with ADHD, avoiding college can be a relief. Instead, they might benefit from vocational schools or other careers. However, ADHD is not an obstacle to college education. Depending on your level of ADHD and self-control, you can still attend some educational programs. Many specialized programs support students with ADHD and limited learning abilities, helping them succeed academically and discover more about themselves, while learning how to excel in their chosen career.

• Consider submitting an essay with your application to highlight your achievements despite limitations.
• Look into student support services at the university. Whether you want to reach out in advance is up to you, but it may help with housing or other support.
• Think about attending a university close to home. Many students with ADHD feel less stressed and are more successful when not too far from home. They also benefit from support systems at the university to manage their condition.
• A smaller university might help you feel less overwhelmed.
• Check out the College Academic Support Program for a list of 40 universities and colleges offering specialized programs for students with ADHD.

Create a list of jobs you enjoy. Job hunting is challenging enough without the added difficulties of ADHD. A list of your favorite jobs will help you assess what you like and dislike, your strengths, and personality to determine which career paths may suit you.

• Even students who already know what they want should create a list. It can help them focus on a more specific path or reveal other career options they hadn't considered. For example, a young man who thought he was destined to be an architect realized he was drawn to gardening and could potentially combine both fields by pursuing landscape architecture.
• Consult a career center or advisor for a list of career-related questions. You can also find similar lists in libraries, bookstores, or online. Some require assistance, while others come with guides for self-reflection.
• This list will help you identify careers that align with your qualities. You might excel in fields requiring creativity, innovation, high concentration, and energy in fast-paced, ever-changing environments. Despite misconceptions, adults with ADHD can thrive in industries like politics, science, music, the arts, and entertainment.

Consider vocational training. Vocational schools offer practical career training and certifications in a variety of fields. This option provides the necessary skills for careers like electrician, plumber, mechanic, veterinary technician, graphic designer, secretary, radiologic technician, certified nurse, travel agent, or dental assistant. Many other diverse professions, such as viticulture, childcare, cosmetology, culinary arts, data entry, aircraft maintenance, and more, are available.

• Vocational training may be the right answer for some ADHD patients who prefer hands-on learning over traditional theoretical education.
• Many community colleges offer short-term vocational programs or two-year associate degree options. This is ideal for individuals who can complete a two-year program but are unsure about committing to a four-year university.
• Some programs allow credits to transfer toward a four-year degree. Consult with an advisor when selecting a vocational program.

Consider joining the military. Enlisting in the military could be a viable option for adults with ADHD, particularly for those who prefer structure in their lives and can benefit from vocational training and higher education programs as a result of their commitment.

• In the past, individuals with ADHD were automatically disqualified from military service in the U.S. However, recent laws allow adults with ADHD, as long as they have not been on medication for at least a year and do not exhibit clear signs of hyperactivity or inattention, to enlist in the U.S. military.

Explore vocational rehabilitation programs. All U.S. states offer vocational rehabilitation programs for individuals with disabilities who need help securing or maintaining employment.

• At times, these programs may provide financial assistance for individuals to attend college or vocational schools, such as sponsoring a person to attend a truck driving school to obtain a commercial driver's license (CDL). In other cases, the program may cover the full cost of vocational training services.
• Check with local resources to find where vocational rehabilitation programs are offered.

Visit a job placement center. If you're job hunting (or looking for a new position), a local job placement center can help with resume preparation and other aspects of the job search process. Finding a new job involves several steps, from locating suitable positions to completing applications, attaching relevant qualifications, writing resumes, preparing for interviews, and dressing for success.

Work with a career counselor. Career counseling is a service provided by vocational rehabilitation programs, and it can also be accessed independently, often through non-profit community organizations. Career counselors assist employees by guiding them throughout their workday, identifying potential issues, and offering solutions. They may also help ensure that employees are equipped to maintain their jobs. Some challenges may be relatively simple for an employee to manage independently, while others may require more intensive guidance.

• For example, a supervisor who wants to meet with an employee weekly might casually ask, "Hey, are you free? Come meet with me in five minutes." This request could cause extreme anxiety for an individual with ADHD, who may struggle with handling unexpected situations. A career counselor might suggest that the supervisor schedule meetings in advance.
• Employees with ADHD might feel overwhelmed by the numerous details involved in their work tasks. Time management can be an ongoing challenge, so the career counselor can assist in setting up weekly schedules that break down tasks into manageable timeframes. They can also help break large projects into smaller, more achievable steps.
• Career counselors may be employed for a few days or weeks, depending on the situation, and can then be called in when needed. Employers are generally receptive to the presence of career counselors in the workplace, as they can help reduce staff turnover and create a more organized work environment.

Consider requesting accommodations. Some individuals with ADHD might benefit from accommodations in the workplace. Employers are prohibited from asking or requiring employees to disclose their disability status. However, if your ADHD is significant, you might choose to be open with your employer. The decision of whether to disclose and when to do so is entirely up to you.

• Applicants may feel uneasy about sharing such personal information, but there may come a point when it needs to be addressed. For instance, if you struggle with time management, you might consistently be late for work or miss meetings. In this case, you could explain your situation to receive understanding and support.
• If an employer notices that you are falling behind or making frequent mistakes, they might be more understanding if they are aware of your condition. They may even adjust your duties to better align with your skills.

Identify small changes you can make. Individuals with ADHD should focus on making small adjustments to address specific challenges. One person shared that during meetings, their intense focus would often frustrate their boss, who felt that they weren’t paying attention or were staring at others. The individual solved this by taking notes during the meeting, allowing them to "multi-task while staying focused, without disturbing anyone."

Understand the brain structure of individuals with ADHD. Scientific studies have revealed that the brains of those with ADHD show two regions that are smaller than normal.

• The first is the basal ganglia, which controls muscle movement and signals for activity and rest in certain tasks. For example, when a child is sitting at a desk, the basal ganglia should send a signal to their legs to indicate rest. However, these signals are not received, and the child's legs may continue to fidget while they remain seated.
• The second smaller structure is the prefrontal cortex, the brain's center for performing high-level executive functions. This area plays a role in memory, learning, and focus, working together to support cognitive function.

Learn how dopamine and serotonin affect individuals with ADHD. The smaller size of the prefrontal cortex, along with lower levels of dopamine and serotonin, makes it difficult for individuals with ADHD to concentrate and process all the stimuli in the brain simultaneously.

• The prefrontal cortex regulates dopamine, a neurotransmitter directly linked to focus. People with ADHD typically have lower-than-normal levels of dopamine.
• Serotonin, another neurotransmitter in the prefrontal cortex, affects mood, sleep, and appetite. For instance, eating chocolate may temporarily boost serotonin levels and create a feeling of euphoria, but as serotonin levels drop, stress and anxiety may follow.

Understand the causes of ADHD. The exact cause of ADHD remains unclear, but genetic factors are widely accepted, as individuals with ADHD often have abnormal DNA. Additionally, research has shown a correlation between ADHD in children and parents who are addicted to alcohol or tobacco, as well as early exposure to lead.

• Value the unique abilities that set you apart, like having "different abilities". Some people don't like the term "disability" and don't identify as disabled. Instead, they view themselves as having special skills and potentials, making them people with "different abilities". While this term hasn't fully replaced "disability", those who appreciate their own unique abilities often have a more positive and confident outlook on themselves.